Discover which food has more nutrients per 500 calories - Corn or Navy Beans?
Lets compare vitamin content per 500 calories of Corn vs Navy Beans:
500 calories of Corn have 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Navy Beans.
While 500 kcal of Raw Navy Beans contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B5 and 20.7 times more Vitamin B9 than Yellow Corn Grain .
Both Corn and Navy Beans provide similar amounts of Vitamin B2 per 500 calories.
500 calories of Corn have insufficient amounts of Vitamin B9
Both Yellow Corn Grain as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.
Comparing minerals per 500 calories for Corn vs Navy Beans:
500 calories of Corn have 1.3 times more Selenium than Navy Beans.
While 500 kcal of Raw Navy Beans contain 22.7 times more Calcium, 2.9 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 2.1 times more Phosphorus, 4.5 times more Potassium and 1.8 times more Zinc than Yellow Corn Grain .
500 calories of Corn lack sufficient amounts of Calcium
Comparison of macro-nutrients per 500 calories:
500 calories of Corn have 5.8 times more Omega 6 than Navy Beans.
While 500 kcal of Raw Navy Beans contain 9 times more Omega 3, 2.3 times more Fiber and 2.6 times more Protein than Yellow Corn Grain .
Both Corn and Navy Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
500 calories of Corn provide inadequate amounts of Omega 3
500 calories of Navy Beans provide inadequate amounts of Omega 6